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Easy ways to cut out stress from your life

We have all felt it at some point or another. And, while a little stress can spur your performance and well being, prolonged tension can actually have an adverse effect on your health. A recent study conducted by an online doctor consultation platform found that among Indian citizens, Mumbaikars are worst hit by stress and that nearly 60 per cent working professionals in Tier 1 cities are constantly reeling under pressure. According to the study, 31 per cent working professionals in Mumbai suffer from stress, followed by Delhi (27 per cent), Bangalore (14 per cent), Hyderabad (11 per cent), Chennai (10 per cent) and Kolkata (7 per cent). Tight deadlines, constantly chasing targets, coping with pressure, office politics, long working hours, indifferent and unsupportive managers and lack of work-life balance are listed as the reasons behind rising levels of stress, which have a direct effect on health. If you are constantly overwhelmed and anxious, it can affect the body negatively—fuelling cancer and raising the risk of heart attacks, among other problems. Here are some easy ways to cut out stress from your life:

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AromatherapyThere is a reason why the scent of certain things is able to trigger your memories—both good and bad. The olfactory nerve sends signals to the different parts of the brain which control emotions, mood, memory and the autonomic nervous system, which decides how we respond to situations. A 2009 study by the Department of Nursing, Youngnam Foreign Language College, Gyeongsan, Korea, found that inhaling aroma essential oils significantly reduced stress in participants who underwent aromatherapy. Essential oils like lavender help trigger biochemical stress reducers in the body.

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MusicA good way to lower anxiety levels would be by listening to music. A psychological stress test on 60 healthy female volunteers in 2013 by The National Center for Biotechnology Information, US, found that listening to music had an effect on the psychobiological stress system. The participants had been randomly assigned to one of three different conditions prior to stress test—relaxing music, the sound of rippling water and rest without acoustic stimulation. Those who listened to music recovered from stress faster compared to the other two groups. So whenever you get a chance, put on those headphones, cut out the world, and tune in to music of your choice.

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MassageFeeling stressed lately? Book yourself a spa date and choose from the wide range of massages that are on the menu. A good rub by a therapist will manipulate the body's muscles and soft tissues, applying pressure on specific parts, and relieve pain and stress. Massage therapy can reduce pain, promote muscle relaxation and improve mood and the quality of sleep.

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Get a petThere is a reason why a lot of offices are welcoming therapy dogs as part of team-building activities. Cuddling an animalhelps calm you down and triggers the release of oxytocin, the hormone related to stress and anxiety relief, helping you reduce blood pressure and lower the levels of stress hormone cortisol. Your touch relaxes the animal and the endorphins released also reduce your heart rate. Also, happy talk or laughter around animals can put you at ease. -Taking your pet outside also helps you engage with nature and spend some time out in the sun, which elevates your mood, giving you an extra dose of Vitamin D that helps fight physical and mental conditions including depression, cancer, obesity and heart attacks.

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HugsEver noticed how, simply by hugging someone, you feel much relaxed? Well, hugging a person close to you is not just a great way to bond, it also comes with a host of benefits. The act of holding someone close to you releases the hormone oxytocin into the blood stream. It helps reduce blood pressure, reduces stress and anxiety and can also improve your memory. Researchers from the University of Wisconsin-Madison School of Medicine put a group of girls ages 7 to 12 in stressful situations—asking them to give impromptu speeches or solve math problems in front of strangers. They found that the ones who received a hug or a phone call from their mothers after the anxiety-provoking experiencehad lower levels of the stress hormone cortisol.